Speal vs. Khalpia WOD
Here we go, another heavy day. I promise there’s a method to my madness and it’s not just leaving you all flat-backed after every WOD. Today we will be doing a WOD I saw on the CrossFit Journal, and this brings me to relay a message and a quote from Chris Spealler in the video. “How do we train the mental aspect of CrossFit?” In the words of Speal, “Just go there.” There is a huge mental component to what we do daily in the gym, and we have the luxury(really?) of being able to bring ourselves to the point that we are ready to quit, yet we persevere and this only makes us mentally stronger. Life doesn’t let us quit, so why should your workout. When it gets hard, push harder, your mind will quit far before your body does!
Warm up
- 100 double unders or 3 minutes, whichever comes first
- 20 GHD Situps
- 20 Hip extensions
3 rounds:
- 10 SDLHP with PVC
- 10 pvc pass thru
- walking lunge across gym
5 minutes on foam roll
Mobility- Shoulder Distraction
WOD
1-10 ascending ladder of clean and jerks with a round of cindy between sets:
1 C&J (155#/105#)
1 Round of Cindy
2 C&J
1 Round of Cindy
.
.
.
10 C&J
1 Round of Cindy
Jason Khalipa @ bodyweight of 210 – 14:15
Chris Spealler @ bodyweight of 140 – 12:04
Who says little guys can’t move a lot of weight. Please make sure you all scale accordingly, if you are unsure, ASK YOUR TRAINER! This is a lot of work, but I have confidence you will prevail! I look forward to doing this at noon if you wish to see me suffer at my own bidding!
